While this course is designed for you to take in 7 days (one extra option day for “Day 0”), it’s not required to take it all within one week. I actually encourage you to take each day as you feel ready for it so that you get the most out of each session. You could even take each session one week apart and stretch it out to 7 weeks total—just work around your own schedule.

The course is going to be free for everyone forever, so there is no limit to how and when you take each session, either. Again, that just means there’s absolutely no reason to rush!

This means that we will begin each day by trying a new grounding technique, which ranges from simple yoga stretches to mindful breathing and even visualizations. After that, we will have a quick chat about the day’s topic, which could be “how to deal with stress”, “how to change negatives into positives”, or something else.

Then, we will move into working in our free course workbooks. Each day corresponds to a specific page in the workbook, and I will guide you through filling it out in each day’s video. The workbook pages challenge us to think deep, unlock new mental wellness skills, and even set goals for ourselves.

From there, we will end each session with a “brain break” exercise—but, don’t worry, it’s not ever a real exercise at all! For this section of the day, we will just try a fun and relaxing activity to reward our hard work on our mental health.

You don’t even need to print the course workbook if you are unable to—you can always write on plain notebook paper as you follow along with the course instead.

Some days’ sessions may ask you to gather additional simple materials, like extra paper and a pencil. However, nothing will be required aside from these items.

The workbook is a free (and safe, we promise) PDF document that is compatible with most digital devices to download.

If you’re having trouble opening the document, click here to try again. If you need additional help getting the file, you can contact me, Kari Lynn M., here as well.

See the “Day 0” video above for a better tutorial on writing on the workbook.

Writing in the workbook on a digital device, like a phone, tablet, or computer, is a great alternative to writing on a printed version. Keep in mind that each device is different, and your personal device may give you different options that mine does when it comes to make digital notes on the workbook.

However, the workbook is a simple PDF file, so most devices will allow you to “write” on it. My best advice is to download the file, then look for some type of “edit” button. From there, you may discover a way to write or type on the document—just click around for a while before the course begins to experiment!

Kari Lynn M. is an author, artist, and mental health advocate. She decided to create and offer this whole course to everyone for free because she noticed how few free resources there were like this out there.

“As someone who’s quote-on-quote ‘been there’, I totally get what it means to struggle sometimes. Mental wellness, as I like to coin it, is so, so important… and we need as much help as we can with our wellness in our off-days. And, if your off-days have become your ‘regular’ days, that’s okay. That’s why I’ve created this course for you all!”

–Kari

You can click here to view that journal; it’s a full workbook with new activities and exercises that you can complete on your own time, outside of this course.

Aside from that, I also offer a range of free painting classes, which you can also try if you’re looking for a new hobby to relax into. Of course, painting is not always relaxing for everyone, but I encourage you to give it a try with me—you might just discover your new favorite outlet for stress!